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This 30-Minute, 8-Move HIIT Workout Melts Through Fat

Do you have 30 minutes to spare to shred your entire body? Yeah, we thought so.

The Men’s Health 30-Minute Shred utilizes high-intensity interval training (or HIIT), which is an effective method for improving sports performance and stripping away body fat. In fact, studies show that when it comes to fitness, the training effects of HIIT are equal to traditional endurance training—and in a fraction of the time. Want to learn a little more about the program before jumping in? Read about it here.

If you’re convinced, take on this 8-Move Meltdown workout from the program to get your heart pumping and your major muscle groups popping. You’ll also sweat like a pig—but you won’t look or feel like one after you put in the work.

30-Minute Shred


Directions: Do Exercises 1A, 1B, 1C, and 1D as a circuit, completing one movement after the other. Perform each exercise for 45 seconds, followed by 15 seconds of rest. Once you’ve done each movement one time, that’s 1 round. Complete a total of 3 rounds, and then repeat the procedure for Exercises 2A, 2B, 2C, and 2D. Note: For Exercise 2C, switch sides at the halfway mark of each set.

Circuit 1

Do 3 rounds

1A. Squat Jump

Stand with your feet shoulder-width apart, toes pointing forward. Bend at your hips and knees, and lower your body into a quarter squat. Let your arms swing back behind you [A]. Immediately reverse the movement and jump off the floor forcefully, swinging your arms above your head [B]. Land as softly as you can and go right back into the squat position and jump again. Repeat for the prescribed time or reps.

1B. Dumbbell Reverse Lunge with Press

Grab a pair of dumbbells and hold them at your sides, your feet hip-width apart [A]. Keeping your torso upright, step backward with your right leg and lower your body until your front knee is bent 90-degrees and your rear knee nearly touches the floor [B]. Push yourself back up to the starting position. Now repeat, this time stepping back with your left leg. Continue to alternate legs for the prescribed time.

1C. Dumbbell Chest Fly

Grab a pair of dumbbells and lie on your back on a at bench. Hold the dumbbells straight over your chest with your palms turned toward each other [A]. Slowly lower the dumbbells down toward your sides—allowing your elbows to bend slightly—until your upper arms are at least parallel to the floor [B]. Pause, then reverse the movement back to the starting position.

1D. Mountain Climber

Assume a pushup position with your arms straight. Without rounding your lower back, lift your right foot off the floor and bring your knee toward your chest. That’s one rep.Repeat with your left leg for another rep. Continue alternating back and forth, moving your legs quickly but under control.

Circuit 2

Do 3 rounds

2A. Skaters

Stand with your weight on your right foot and your right knee bent. Lift your left leg off the floor behind you [A]. Now bound to your left by pushing off with your right leg. Land on your left foot, lifting your right leg off the floor behind you [B]. Over and back is one rep. Continue hopping back and forth for the prescribed amount of time or reps. If needed, touch your back foot on the floor behind you for balance.

2B. Glute Bridge

Lie on your back on the floor with your knees bent and your heels positioned so your toes are off the floor [A]. Squeeze your glutes and raise your hips until they’re in line with your torso [B]. Lower back down to the starting position. That’s one rep.

2C. Dumbbell Rotational Chop

Bend at your hips and hold a dumbbell by the ends next to your right hip, as shown. Your knees should be slightly bent [A]. Keeping your arms nearly straight, pivot on the balls of your right foot, and forcefully rotate your torso to the left as you draw your arms up and across your body until they’re above your left shoulder [B]. Reverse the movement, and continue to repeat back and forth. Do for the prescribed time or reps, and then repeat on the other side.

2D. Scissor Hop

Stand in a staggered stance with your feet 2 to 3 feet apart, your right foot in front of your left. Keeping your torso upright, bend your legs and lower your body into a lunge [A]. Now jump with enough force to propel both feet off the floor [B]. While you’re in the air, scissor-kick your legs so you land with your left leg forward [C]. Repeat, alternating your forward leg for the duration of the set.

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